Red Bell Pepper vs. Squash
Nutrition comparison of Red Bell Pepper and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
red bell pepper
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in red bell pepper and squash:
- Both squash and red bell pepper are high in Vitamin A, Vitamin C, dietary fiber and potassium.
- Red bell pepper has more riboflavin, Vitamin B6 and folate.
- Squash has more beta-carotene and alpha-carotene than red bell pepper, however, red bell pepper contains more lutein + zeaxanthin than squash.
- Squash is a great source of calcium.
USDA sources for nutritional information: Red Bell Pepper (Peppers, sweet, red, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and red bell pepper contain similar amounts of calories - squash has 40 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, red bell pepper is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Red bell pepper has a macronutrient ratio of 13:79:8 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Red Bell Pepper | Squash | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 79% | 91% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and red bell pepper contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both squash and red bell pepper are high in dietary fiber. Squash has 52% more dietary fiber than red bell pepper - squash has 3.2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Squash and red bell pepper contain similar amounts of sugar - squash has 2g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Squash and red bell pepper contain similar amounts of protein - squash has 0.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both squash and red bell pepper are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both squash and red bell pepper are high in Vitamin C. Red bell pepper has 746% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both squash and red bell pepper are high in Vitamin A. Squash has 255% more Vitamin A than red bell pepper - squash has 558ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Squash and red bell pepper contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Squash and red bell pepper contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin, Vitamin B6 and folate. Both red bell pepper and squash contain significant amounts of thiamin, niacin and pantothenic acid.
| Red Bell Pepper | Squash | |
|---|---|---|
| Thiamin | 0.054 MG | 0.072 MG |
| Riboflavin | 0.085 MG | 0.017 MG |
| Niacin | 0.979 MG | 0.969 MG |
| Pantothenic acid | 0.317 MG | 0.359 MG |
| Vitamin B6 | 0.291 MG | 0.124 MG |
| Folate | 46 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 486% more calcium than red bell pepper - squash has 41mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Squash and red bell pepper contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both squash and red bell pepper are high in potassium. Squash has 35% more potassium than red bell pepper - squash has 284mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than red bell pepper per 100 grams, however, red bell pepper contains more lutein + zeaxanthin than squash per 100 grams.
| Red Bell Pepper | Squash | |
|---|---|---|
| beta-carotene | 1624 UG | 4570 UG |
| alpha-carotene | 20 UG | 1130 UG |
| lutein + zeaxanthin | 51 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than squash per 100 grams.
| Red Bell Pepper | Squash | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.024 G |
| Total | 0.056 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than squash per 100 grams.
| Red Bell Pepper | Squash | |
|---|---|---|
| linoleic acid | 0.1 G | 0.014 G |
| Total | 0.1 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Red Bell Pepper (Peppers, sweet, red, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Red Bell Pepper g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or red bell pepper contain more calories in 100 grams?Squash and red bell pepper contain similar amounts of calories - squash has 40 calories in 100g and red bell pepper has 26 calories.
Does squash or red bell pepper have more carbohydrates?
By weight, squash and red bell pepper contain similar amounts of carbs - squash has 10.5g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does squash or red bell pepper contain more potassium?
Both squash and red bell pepper are high in potassium. Squash has 40% more potassium than red bell pepper - squash has 284mg of potassium in 100 grams and red bell pepper has 211mg of potassium.